For most pregnant women, it is safe to exercise during pregnancy. To a large extent, it has health benefits for you and your baby. However, talk to your doctor about exercising during pregnancy before you do. Certain types of exercise may cause harm to you or your baby.
Healthy pregnant women need at least two and a half hours of moderate-intensity aerobic activity weekly. In other words, you do not need to have 2½ hours of exercise at a single time. Instead, spread it over the week. You may have 30 minutes of exercise on most or all days.
Aerobic activities make you breathe faster and deeper and make your heart beat faster. However, ensure it is moderate-intensity where you are active enough to sweat and have your heart beat faster.
Don't forget to take breaks if you need them. Listen to your body.
Regular physical activity in healthy pregnant women provides the following benefits:
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Not all exercise is good for pregnant women. Some may be too intense and cause more harm than good to both mother and baby.
Examples of exercises that pregnant women can do and benefit from include:
Brisk walking is a simple and great workout for any pregnant woman.
Water is easy on your joints and muscles and relieves pain and tension. As you swim or do water workouts, the water supports your weight and that of your baby.
A stationary bike is preferred to a regular bike because there is a reduced risk of falls and injury.
You can sign up in gyms or community centers that offer prenatal yoga and Pilates classes. If there are no specialized gyms, tell your yoga instructor that you are pregnant to avoid dangerous poses such as lying on your belly or flat on your back (after the first trimester).
Low-impact aerobics do not put a lot of strain on your joints and muscles. You will always have one foot on the ground or equipment. Examples are walking, riding a stationary bike, and using an elliptical machine. Tell your instructor you are pregnant so that you avoid high-impact exercises like running, skipping, and doing jumping jacks.
Working with weights is safe during pregnancy as long as they're not too heavy. Strength training helps you build stronger bones and muscles.
You do not have to belong to a gym to exercise during pregnancy. You can take advantage of your normal daily activities at home. Do an active hobby like gardening, taking the stairs, dancing to music, etc.
Avoid exercise or activities:
Other activities to avoid include diving, water skiing, skydiving or scuba diving, and surfing.
If you are pregnant and have the following conditions, please avoid exercise:
A visit to us helps you get your prenatal care started while you await your appointment with your local OB doctor. Your virtual physician can help to electronically order prenatal care labs and/or send an order to the nearest radiology facility for you to get an ultrasound.
At My Virtual Physician, we are available to help guide you through your pregnancy and answer any questions that may arise. We are in network with many insurance health plans, including Medicaid, Medicare, United HealthCare, and Blue Cross.
